March 20, 2023 - No Comments!

Functional Fitness – Mon, Mar 20


RPM Training will be at HGX 3/21from 4-7;30pmto demo, fix, size and sell ropes at 20% off. If you need a new cable, this is your chance! RPM Training will also have a massive apparel sale at 50% off for HGX members!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

B: Strength (Every 3:00 for 15:00
5 Sumo Deadlifts @ 65-70%
5-7 Wall Facing Handstand Push-Ups )

C: Metcon (No Measure)


12:00 EMOM

min 1: 15 DB Thrusters (Rx35/25, S 20/10)

min 2: 15 GHD Sit-Ups (A: 15 V-Ups)

min 3: 15 American KBS (Rx53/35, S 44/26)

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the sets asfast aspossible time / rep speed and cadence

RPE: 7/10

Published by: Breanne Feudale in Uncategorized

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